March 15, 2008
Topic:
How to Avoid Overtraining
Exercise is stressful to the body and, at a micro level, even damages the body. When you lift weights or run fast, microscopic tears in your muscle fibers occur. Now in theory, if you get adequate sleep, proper nutrition, your muscle fibers will heal, but get thicker as they rebuild, hence muscle growth. This is the textbook perfect scenario, but life has a way of messing this up. Here some of the common problems that lead to overtraining.
1. Linear progression myth - There is a myth that people can continuously improve with every single workout, but think about it, if you could add 5 to 10 lbs every workout or shave several seconds off your run time every week we would all be world champions in no time. A Russian exercise scientist coined the term periodization in the late 70’s. He discovered that the human body peaks and plateaus naturally and there’s nothing we can do about it except for expect it and prepare for it. Periodiation is a constant change up of a workout program every three or so weeks. How do you incorporate periodization? One month, focus on lifting heavy weights, another focus on lighter weight, but more reps. Changing and rotating your exercises will also prevent joint pain and pattern overload injuries.
2. Beginners often over train the most – When it comes to training a new client, my philosophy is less is better. When you’re a beginner make sure your workouts are challenging but always leave the gym feeling like you can do more. From experience, the vast majorities of beginners that do intense training last for a week or two and burn out completely. So save the intense Rocky style workout scenes for the movies. In real life they’re very impractical for a beginner and psychologically draining.
3. Get sleep - It makes sense. After all your muscles don’t grow during exercise, they grow and heal during sleep. Lack of sleep is in my opinion even more detrimental to performance and improvement than poor diet. I have found that trying to train a client who is lacking sleep a completely worthless. They will not improve.
Question from viewers:
Jamie Powell
I get so sluggish during my workday. Is there a fast exercise that would work as a quick pick-me-up?
Kelsey
Is there an exercise that will make my waist thinner?
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